Slow-cooked lamb shanks with sweet potato mash

Photographer: Melanie Jenkins

Our healthy slow-cooked lamb shanks with sweet potato mash will melt in your mouth. Make in advance and freeze to reheat later for a convenient hearty lunch or dinner the family will love!

Serves: 4

Time to make: 8 hrs 20 mins , (and see tip)

Hands-on time: 20 mins

Ingredients

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4 small forequarter lamb shanks
cracked black pepper
2 tablespoons olive oil
1 large carrot, chopped
2 stalks celery, finely chopped
5 large cloves garlic, peeled and chopped
1 onion, diced
2 shallots, chopped
2 tablespoons no-added-salt tomato paste
1 cup red wine
1 bunch fresh thyme, leaves finely chopped
2-3 sprigs fresh rosemary, leaves chopped
1 ½ cups reduced-salt beef stock
2 dried bay leaves
1 teaspoon brown sugarlight brown cane sugarX
400g can chopped tomatoes
½ teaspoon salt
400g can lentils, rinsed and drained
4 cups chopped orange kumarasweet-potatoX
¼ cup skim milk
chopped fresh parsley, to garnish

Instructions

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Bring shanks out of the fridge 30 minutes before frying. Cut through tendon connecting the meat to the bone at the bottom of the shank. Season with black pepper and set aside.
Place a large skillet on high heat. Add 1 tablespoon of olive oil and brown shanks, two at a time, turning as required, until dark brown all over. Place in slow cooker. (You can also cook this recipe in the oven, see tip.)
Allow pan to cool down and set heat to medium. Add remaining olive oil, vegetables, garlic, onions, shallots and tomato paste and cook until soft and fragrant. Turn heat up to high and add wine. Let it bubble for a moment to burn off the alcohol.
Spoon vege mixture into slow cooker, on top of the shanks. Add herbs, stock, bay leaves, sugar and tomatoes. Cover with the lid and cook for 8 hours on a low heat. Every couple of hours, check shanks are nicely covered in liquid, spooning it over if required. Season with salt and pepper.
When shanks have 30 minutes cooking time remaining, add lentils.
Meanwhile, fill a large pot with water and bring to the boil. Add kumara and cook until tender. Drain, add milk and mash well.
Serve shanks on kumara mash and garnish with parsley.

Variations

Make it gluten free: Check tomato paste and stock are gluten free.

HFG tip

A large casserole dish may also be used to cook the shanks. Cook in the oven for 4 hours at 150°C. Cover with foil if you don’t have a lid.

Make ahead and allow to cool before transferring lamb and mash to separate containers to freeze.

Use any leftovers to create a lunch. Once the shanks have cooled, take the meat off the bones and refrigerate. Simply reheat within two days and serve with 2 cups cooked brown rice.

Nutrition Info (per serve)

Calories 582 cal

Kilojoules 2440 kJ

Protein 35 g

Total fat 21 g

Saturated fat 7 g

Carbohydrates 45 g

Sugar 20 g

Dietary fibre 9 g

Sodium 660 mg

Calcium 150 mg

Iron 6 mg

Note: This nutrition analysis is a guide only. Nutrition composition will vary depending on the exact ingredients used. See our guides on your optimal daily nutrition intake, and supermarket shopping.